In Season Strength - No Gym

In season strength plans follow a non-linear periodization. This means we rotate through three different plans in order to continuously build and maintain general / max strength, power, and velocity. The strength routine recommendation will depend on what the focus is for the week. It's common to pair power/velocity strength on race weeks and use the general / max routines on non-race weeks. This year we also have a handy non-gym routine which is great for athletes when they are traveling to races or during taper or peaking weeks. 

As a reminder our RPE weight scale is as follows: 

Light: technique focus. controlled movement. won't be sore the next day 
Medium: challenging but can complete all reps and all sets with perfect technique
Heavy: Can barely compete the last rep in each set 
Vheavy: Maxed out. Likely needs a spot to finish the last rep
Dynamic: Light but quick, precise movements. Lifting as quick as you can 

Aerobic Warm up: 5-15 min 

Activation Circuitrecord how many times you do this session
med ball circles 8 each way 
med ball wood choopers8 each side
band skate stepx 20 forward and back
moster band diagonal holdx 30 seconds each side
band skate jumpsx 10 total
Depth pogo jump2 x 10 jumps
classic bounds2 x 12 total 

upper 2-3 sets
bench dipsx10-15
incline push upsx10-15
BW pull upx8-15

lower 2-3 sets
Single leg hip extensionx 12 each leg
bench hip extension runnerx 8 each leg
squat jumpx 5

core circuit 2-3 times
med ball bicycles x 60 sec
front plank toe tapx 60 sec
side plank knee to elbowx15 each side
nordie hip upsx 20 
knee to elbow crunchx10 each side